Thursday - April 12

Ride throughout Windover Farms and back. Focused on what I need to do for corners and turnarounds. After a short warm-up I got it up to planned race pace.

Run

23m 29s

2.90 miles

08m 06s /Mi

Brick run after a 1:33 "T2". Started out way too fast and had a hard time slowing it down throughout the whole run!

Good morning tri fans! Slept awesome last night and the chiro visit yesterday fixed me up. Was do for a short brick workout today but first ate some and for a warm-up I vacuumed the house!After the WO I dove into the pool (73F) and relaxed for a bit.

Wednesday - April 11

My mid lower back region is killing me today, going to the chiro later this am to get it adjusted. I felt my sciatic yesterday too and did the Inversion table for 5 minutes which helped a lot. Woke-up in the middle of the night sleeping on my stomach, a no-no for me so I'm sure that didn't help.

Tuesday - April 10

Dreaded AM neighborhood run! Took it easy and worked on stride turnover with short strides. Shoul dhave borrowed the wife's mp3 player, boring, at least it's over with!

Strength

03m

EXERCISE

Sets

Minreps

Maxreps

Minwt.(lb)

Maxwt.(lb)

BACK - Pullups - Wide Grip, Pronated

2

8

10

0

0

CORE - Pushups (FB)

2

20

25

0

0

Man my mid back is sore in spots, has to be from swimming, I really need to get an adjustment before the race. I got the day's run over with, tough going to get my arse out the door, at least it was cloudy and cool out.

Monday - April 9

Swim

35m 58s

1150.00 yards

03m 08s /100 yards

Swam at the Y pool, had to wait a bit for some Master swimmers to finish up then did 10x100's using buoy to work on form. Finished up with 6x25's.

OK, this week is focus week. I'm getting mentally prep'd for the race, printed out my check list and getting things ready. Have to be all set by Friday as Saturday we're heading up to UF early to watch the Spring Orange vs Blue spring practice wrap up game and it will be a long day I'm sure.

Saturday - April 7

Bike

1h 29m 24s

25.70 miles

17.25 Mi/hr

Rode Windover Farms-Lake Washington area and back. Nice stiff NW Wind so really worked the head wind stretches and cruised the tail winds. Practiced nutrition aspects, actually had to much water to drink, need to be aware of this during the race.

Friday - April 6

Run from work out and about then back! Felt great to get out, excellent pace even though I was well within RPE 3-5. Sweet! Couple of days off really refreshed me!

Strength

07m

EXERCISE

Sets

Minreps

Maxreps

Minwt.(lb)

Maxwt.(lb)

ABS - Advanced Obliques

2

35

35

0

0

ABS - Crunches

1

40

40

0

0

BACK - Pullups - Medium Grip, Pronated

1

11

11

0

0

CORE - Elbow Bridge (FB)

1

30

30

0

0

CORE - Pushups (FB)

1

25

25

0

0

I feel good today! I think the massive amounts of allergens we had in the air the past week plus a bit of overreaching was my problem. It was for my son and he's doesn't have a "bad" problem for allergies like my daughter does. We had some unexpected amounts of rain yesterday/last night and the air was cleaned and today I feel a lot better and the glands are feeling ok. I will run later today, ride tomorrow and swim on Sunday and take it easy next week, it's going to be below norm cool the next 4 days or so, perfect easy training weather!

If I don't get to talk with anyone today (busy day) have a happy Easter!